Why Progressive Overload Matters (Especially in Menopause)

If you're a woman over 50, weight training isn’t just about staying in shape—it’s about protecting your bones, building muscle, and feeling strong in your everyday life. And one of the most important principles behind getting stronger is something called progressive overload.

What is Progressive Overload?

Progressive overload simply means gradually increasing the challenge on your body over time. That might look like lifting heavier weights, doing more reps, slowing down your tempo, or increasing the intensity of your sessions. Your body needs that steady challenge to adapt, grow stronger, and build resilience—especially during and after menopause, when muscle mass and bone density naturally begin to decline.

The Common Mistake I See in the Gym

Here’s something I often see when training women: you start the set with a solid, challenging weight. You're doing great. Then suddenly it gets tough—your arms are burning, your legs are shaking—and you switch to a lighter weight just to get through the rest of the reps.

I understand the temptation. But let me be real with you: that’s not how you build strength.

If you’ve been consistently lifting a certain weight, don’t go backwards the moment it gets uncomfortable. It’s okay to take a quick breather. It’s okay to break up the reps into smaller sets. But don’t drop the weight just because it’s hard. That challenge is where the progress lives.

This Isn’t a Race—It’s a Practice

Some of you do this just to get through the workout. You want to tick the box and move on with your day. I get it—we’re all busy.

But the truth is, we’re not here to rush through a session—we're here to work the muscles. We're here to move better, feel stronger, and become more capable with every workout.

Weight training is not about speed. It’s about consistency, quality, and patience. Think of the old story of the tortoise and the hare. Just like the tortoise won the race, you’ll see the most progress when you take the slow and steady approach.

The Bottom Line

If you follow the principles of progressive overload and trust the process, you will get stronger. You’ll build muscle. You’ll protect your bones. And you’ll feel better—not just in the gym, but in your daily life.

So next time you're tempted to go lighter, pause and ask yourself: Am I challenging myself, or just trying to finish?

Take your time, focus on form, and keep moving forward—one strong, intentional rep at a time.

Want Personalised Support on Your Strength Journey

If you're ready to stop guessing and start training with a plan that actually works for your body, age, and goals - I'd love to help.

I offer 1:1 consultations for women over 45 who want to feel stronger, more confident, and in control of their health through effective, sustainable weight training.

Book your free consultation today and let's chat about how to get you moving forward - one strong, intentional step at a time.

Lets build your strength from the inside out!

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